He aha ka protein? E ʻike pono kākou i ke ʻano o ia mea.

Ua noʻonoʻo paha ʻoe i ke ʻano o ka protein? I kekahi manawa, haʻi mai nā kauka iā mākou, ʻike mākou iā ia ma nā hoʻolaha TV, a aia nō hoʻi ia ma ka meaʻai a mākou e kūʻai ai... Akā, maopopo anei iā ʻoe ka hana a kēia protein i ko mākou kino a no ke aha he mea nui ia? Mai hopohopo, i kēia lā e kamaʻilio mākou e pili ana i kēia protein ma ke ʻano maʻalahi hiki iā ʻoe ke hoʻomaopopo. E like me kāu e kamaʻilio ai me kāu hoaaloha maikaʻi loa a i ʻole ka ʻohana, ma ke ʻano hoʻomaha.

He aha maoli ka protein?

I ka ʻōlelo maʻalahi, he meaʻai koʻikoʻi loa ka protein e kūkulu, mālama, a hoʻoponopono i ko mākou kino. E noʻonoʻo e kūkulu ana mākou i hale nani. Pono kēlā hale i nā piliki, ʻeā? Pololei kēlā, ua like ka protein me nā piliki e kūkulu ana i ko mākou kino. Kāhea mākou i kēia mau piliki i nā waikawa amino. Hoʻohui kēia mau waikawa amino e hana i ka protein.

"ʻAʻole ia e like me ka pepa ʻili āu e hoʻohana ai e puhi i kou ihu! Ke kamaʻilio nei mākou e pili ana i nā ʻāpana koʻikoʻi o kou kino i hana ʻia me nā ʻiʻo."

ʻO kou mau ʻiʻo , kou mau ʻōpū kūloko e like me kou puʻuwai, nā māmā, a me nā puʻupaʻa, a me kou ʻōnaehana pale (ka ʻōnaehana e pale aku iā ʻoe mai nā maʻi) ua hana nui ʻia me ka protein. No laila, maopopo iā ʻoe ke waiwai nui o ka protein i ko kākou kino?

He aha nā pōmaikaʻi o ka protein no ko mākou kino?

ʻAʻohe palena o nā pono o ka protein i ko kākou kino. E nānā kākou i kekahi o nā mea nui loa.

1. He mea nui no ka ulu ʻana a me ka hoʻoponopono ʻana o ke kino!

• No ka ulu ʻana o ke keiki: He mea nui ka protein no ke kino o ke keiki e ulu nui, kiʻekiʻe, a olakino. Ua like ia me ka wai no ka mea kanu.
• I ka wā ʻōpiopio: He mea nui loa ka protein i kēia manawa no ka mea ke ulu wikiwiki nei nā kino o nā keiki ʻōpio.
• Kūkulu a hoʻoikaika i nā ʻiʻo: Inā ʻoe e hoʻoikaika kino a ʻaʻole paha, kōkua ka protein i kou mau ʻiʻo e ulu a mālama iā lākou i ikaika.
• Ho'ōla i nā ʻeha: E noʻonoʻo ua ʻoki ʻoe i kou lima a ua wili paha kou wāwae. Kōkua ka protein i ka hana hou ʻana i nā pūnaewele i loko o kēlā mau ʻeha a ho'ōla koke iā lākou.
• I ka wā hāpai a no nā makuahine hānai waiū: He mea nui loa ka protein no ka ulu ʻana o ka pēpē i loko o ka ʻōpū a no ke olakino o ka makuahine. Pēlā nō hoʻi i ka wā hānai waiū.

2. Kōkua i ka pale ʻana i nā maʻi (palekana)!

Ke komo mai nā huakino e hoʻoulu ai i nā maʻi (e like me nā bacteria a me nā virus) i loko o ko kākou kino, he pūʻali koa ko kākou kino e kaua aku iā lākou. ʻO nā koa koʻikoʻi loa o kēia pūʻali koa ua kapa ʻia he antibodies . Hana ʻia kēia mau antibodies i ka protein.

"E noʻonoʻo ʻoe he anu kou. ʻO ka mea e kōkua iā ʻoe e hoʻōla koke, ʻo ia nā antibodies i hana ʻia mai kēia mau protein a hakakā i nā germs."

ʻO ia hoʻi, ke loaʻa iā kākou ka lawa o ka protein, e ikaika aʻe ana ko kākou ʻōnaehana pale kino, ʻaʻole mākou e maʻi iki, a inā maʻi mākou, ua kōkua ʻia mākou e hoʻōla wikiwiki.

3. Kōkua pū ia i ka kaohi ʻana i nā kaʻina hana koʻikoʻi i loko o ke kino!

ʻEhia mau mea ʻike ʻole ʻia e hana nei i loko o ko kākou kino? Ke hoʻoheheʻe ʻana i ka meaʻai a kākou e ʻai ai, ka hana ʻana i ka ikehu, ka hana ʻana i nā ʻano hormones like ʻole... Kōkua nā enzymes me kēia mau mea he nui. He mau protein nō hoʻi nā enzymes he nui. Eia kekahi, ʻo kekahi mau hormones, e like me ka insulin, ka mea e kaohi ana i nā hana koʻikoʻi he nui i loko o ko kākou kino, ua hana ʻia hoʻi me nā protein.

I ka ʻōlelo maʻalahi, ʻo ia nā "luna liʻiliʻi" nāna e hoʻokele i nā hana o ke kino.

4. Kōkua nō hoʻi ia i ka hāʻawi ʻana iā ʻoe i ka ikaika!

ʻOiaʻiʻo, loaʻa nui ka ikehu i ko mākou kino mai nā kalapona (starch) a me nā momona (ʻaila). Eia naʻe, inā ʻaʻole lawa kēlā mau mea ʻelua, hiki i ko mākou kino ke hoʻohana i ka protein e hana i ka ikehu. Eia naʻe, ʻaʻole ia ke hana nui o ka protein.

5. Kōkua nō hoʻi ia i ka lawe ʻana a me ka mālama ʻana i nā mea a puni ke kino!

Ua ʻike anei ʻoe i ke kumu i ʻulaʻula ai kou koko? ʻO ke kumu o ia mea, ʻo ia ka hemoglobin. He ʻano protein nō hoʻi kēia hemoglobin. ʻO ia ka mea e lawe ana i ka oxygen mai nā māmā i nā ʻāpana ʻē aʻe o ke kino. Kōkua pū ka protein i ka mālama ʻana a me ka mālama ʻana i kekahi mau meaolaola i loko o ke kino.

6. Nā pono hou aʻe...

• Kōkua i ka mālama ʻana i ke kaulike wai i loko o ke kino .
• Pono ʻoe i ka protein e mālama i ka nani o kou lauoho, ke olakino o kou ʻili, a me ka ikaika o kou mau kui .

I kēia manawa ua maopopo paha iā ʻoe ke waiwai o ka protein i ko mākou kino!

He aha nā meaʻai i loaʻa ka protein?

ʻAe, i kēia manawa ua ʻike mākou i ke koʻikoʻi o ka protein. No laila he aha nā meaʻai e hiki ai iā mākou ke loaʻa kēia protein waiwai nui?

Hiki iā mākou ke loaʻa ka protein mai nā ʻano meaʻai nui ʻelua:

• Pūmua holoholona: No nā holoholona kēia mau mea.
• Iʻa (ʻaneʻane nā ʻano āpau)
• ʻIʻo (moa, pipi, kao, puaʻa)
• Nā hua manu (ʻoi aku hoʻi nā keʻokeʻo hua manu)
• ʻO ka waiū a me nā huahana waiū (yogurt, waiū momona, tīhi, paneer)

• ʻO ka protein mea kanu: Loaʻa kēia mau mea mai nā kumulāʻau a me nā mea kanu.
• Nā Lentil (he ʻāpana koʻikoʻi o kā mākou papaʻai!)
• Pīni ʻōmaʻomaʻo, pī, soybeans
• Nā pī (nā pī maka, nā pī maloʻo)
• Nā nati (pīni, cashews, ʻalemona, hua paukena, hua pua nānālā)
• kekahi mau mea kanu (e.g. quinoa)
• Loaʻa i kekahi mau mea kanu a me nā greens kekahi protein (e like me ka spinach, broccoli).

ʻO ka mea nui, ʻo ia ka loaʻa ʻana o nā protein holoholona i nā waikawa amino āpau e pono ai ko kākou kino. ʻO ia ke kumu e kapa ai mākou iā lākou he "protein piha." I kekahi manawa, hiki i nā protein mea kanu ke nele i hoʻokahi a ʻelua paha ("protein piha ʻole"). Akā, mai hopohopo! Ke hoʻohui ʻoe i nā ʻano protein mea kanu like ʻole i kāu meaʻai i ka lā holoʻokoʻa (no ka laʻana, ka ʻai ʻana i nā lentil me ka laiki), loaʻa iā ʻoe nā waikawa amino āpau āu e pono ai.

No laila, he mea naʻauao ke hoʻohui i nā ʻano meaʻai waiwai i ka protein i kāu papaʻai, ma mua o ka ʻai ʻana i ke ʻano meaʻai like .

ʻEhia ka nui o ka protein e pono ai iā mākou i kēlā me kēia lā?

He nīnau kēia a nā poʻe he nui e nīnau ai. Akā, he paʻakikī ke hāʻawi i hoʻokahi pane e like me, "Eia ka nui o nā grama e pono ai i nā kānaka a pau ke ʻai." No ka mea, ʻo ka nui o ka protein āu e pono ai i kēlā me kēia lā e pili ana i kekahi mau kumu:

• Kou makahiki: Pono nā ʻōpio, nā keiki e ulu ana, a me nā mākua ʻōpio i ka nui o ka protein ma mua o nā pākeke.
• Kou kāne a me ka nui o ke kino: Ma keʻano laulā, pono paha i nā kāne a me nā poʻe me nā kino nui aʻe ka mea hou aku.
• Pehea kou ʻeleu: Inā ʻoe e hoʻoikaika kino pinepine a pāʻani haʻuki paha, pono ʻoe i ka protein hou aku e hoʻoponopono a hoʻoulu i kou mau ʻiʻo.
• Kou olakino: Inā hāpai ʻoe, hānai waiū, hoʻōla hou mai kahi maʻi, a i ʻole he maʻi olakino kūikawā e like me ka maʻi puʻupaʻa, ʻokoʻa paha kāu mau pono protein.

ʻO ka mea nui loa, ʻo ia ka ʻai ʻana i ka meaʻai kaulike. Inā ʻoe e ʻai i nā ʻano meaʻai like ʻole (nā mea kanu, nā huaʻai, nā palaoa, nā meaʻai waiwai i ka protein) ma ke ʻano kaulike, e loaʻa pinepine iā ʻoe ka nui o ka protein āu e pono ai.

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Inā he kānalua kou e pili ana i kēia, ʻoi aku ka maikaʻi o ke nīnau ʻana i ke kauka a i ʻole ka meaʻai meaʻai i hoʻopaʻa inoa ʻia e ʻike i ka nui o ka protein kūpono iā ʻoe.

He aha ka mea e hana ai inā ʻaʻole lawa ka protein?

Inā ʻaʻole i loaʻa i ko kākou kino ka nui o ka protein e pono ai, hiki ke kū mai nā pilikia like ʻole. Eia nō naʻe, no ka mea wale nō e loaʻa ana kēia mau hōʻailona, ​​ʻoi aku ka maikaʻi o ka manaʻo ʻole he nele ia o ka protein. Aia paha kekahi mau kumu ʻē aʻe.

• Manaʻo ola ʻole a luhi i nā manawa a pau.
• Ka lohi o ka ho'ōla ʻana o nā ʻeha.
• Ka maʻi pinepine ʻana (ma muli o ka pale ʻana haʻahaʻa).
• Ka hāʻule ʻana o ka lauoho, ka ʻili maloʻo, nā kui palupalu.
• Ka nāwaliwali o nā ʻiʻo, ka emi ʻana o ka nui o nā ʻiʻo i ka hala ʻana o ka manawa.
• Ua emi ka ulu ʻana o nā keiki, ua emi ko lākou kiʻekiʻe, a ʻaʻole ulu pono ko lākou kino. He mea kēia e hoʻopilikia nui ana i nā keiki ʻōpio.
• ʻAi nui ʻana, ʻoiai nā mea ʻono (hiki ke loaʻa ma muli o ka pono o ke kino no ka protein).

Inā loaʻa iā ʻoe kēia mau hōʻailona, ​​​​he mea naʻauao ke ʻike i ke kauka a noi i ka ʻōlelo aʻo.

He pilikia paha inā ʻai nui ʻoe i ka protein?

ʻO ka maʻamau, ʻo ka nui o ka protein a mākou e ʻai ai i kēlā me kēia lā mai kahi papaʻai kaulike ʻaʻole ia e hōʻeha nui i ke kino. He akamai loa ko mākou kino, e lawe ana i ka nui a lākou e pono ai a hoʻopau i ke koena.

Eia nō naʻe, ʻo ka ʻai ʻana i ka nui o ka protein (ʻoi aku hoʻi mai nā mea hoʻohui protein) i kahi manawa lōʻihi hiki ke hoʻopilikia i kekahi poʻe:

• Ke kaumaha nui ma luna o nā puʻupaʻa: Inā loaʻa iā ʻoe ka maʻi puʻupaʻa, ʻo ka ʻai ʻana i ka nui o ka protein hiki ke kau i ke kaumaha hou ma luna o nā puʻupaʻa.
• Ka maloʻo ʻana: No ka mea, pono ka wai e hoʻoheheʻe i ka protein keu, ʻo ka inu ʻole ʻana i ka wai lawa e hiki ai ke make.
• ʻO kekahi mau meaʻai kaulike ʻole: Ke lawe nui ʻoe i hoʻokahi mea, hiki iā ia ke hoʻolei i ke kaulike o nā mea ʻē aʻe.

"No laila, e hoʻomanaʻo, ʻaʻole pili ka 'ʻoi aku ka maikaʻi' i nā mea āpau. ʻO ke kaulike ke kī. "

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Inā ʻoe e lawe ana i nā mea hoʻopihapiha protein, he mea nui e kamaʻilio me ke kauka a meaʻai meaʻai paha e pili ana i ia mea e ʻike ai inā pono ʻoe a me ka nui kūpono.

E nānā kākou i kekahi mau hiʻohiʻona mai ke ola o kēlā me kēia lā?

I mea e wehewehe hou aku ai i kēia moʻolelo protein, e nānā kākou i kekahi mau laʻana mai ke ola o ka poʻe a puni mākou.

• ʻO Kaikuahine Nimali: E noʻonoʻo e hoʻomākaukau ana ʻo Kaikuahine Nimali e hānau. Pono ʻo ia a me ke pēpē i loko o kona ʻōpū i ka nui o ka protein. Kōkua kēia protein i ke kino o ke pēpē e ulu, e hoʻoikaika i ke kino o Kaikuahine Nimali, a kōkua iā ia e hoʻōla koke ma hope o ka hānau ʻana. ʻO kahi hua manu, kahi ʻāpana iʻa, a me kahi hupa lentil āna e ʻai ai e kōkua i ka hoʻokō ʻana i kēlā pono.

• ʻO Saman Malli: Aia ʻo Saman Malli ma ka hui kriket o ke kula. Hele ʻo ia i ka hoʻomaʻamaʻa i kēlā me kēia ahiahi, holo, a lele. No laila ua luhi iki kona mau ʻiʻo. Kōkua nui ka protein i ka hoʻoponopono ʻana i kēlā mau ʻiʻo a hoʻoikaika iā lākou. ʻO nā pi liʻiliʻi āna e ʻai ai, kahi kīʻaha waiū, a me kahi ʻāpana moa e kōkua i kēia.

• ʻAnakala Piyadasa: Ua pono ʻo ʻAnakala Piyadasa e hana i kahi ʻoki liʻiliʻi. I kēia manawa ua hoʻi ʻo ia i ka home a hoʻomaha. Ua nāwaliwali iki kona kino. He mea nui loa nā meaʻai waiwai i ka protein (e like me nā sopa, iʻa palupalu, hua manu) iā ia e hoʻōla koke ai, kūkulu i kona ikaika, a hoʻōla koke i kona mau ʻeha.

ʻIke ʻoe? Ua like ka protein me kahi hoaaloha e kōkua mai iā mākou i kēlā me kēia manawa o ko mākou ola.

Nā mea nui a mākou e hoʻomanaʻo ai (Leka Lawe-Home)

ʻĀ, ua kamaʻilio nui kākou e pili ana i ka protein i kēia lā, ʻeā? He mea paʻakikī paha ke hoʻomanaʻo i nā mea āpau. Akā eia kekahi mau mea e hoʻomanaʻo ai:

• He meaʻai koʻikoʻi ka protein i ke kūkulu ʻana, ka hoʻoponopono ʻana, a me ka pale ʻana i ko mākou kino mai nā maʻi.
• Hiki iā kākou ke loaʻa ka protein mai nā ʻano meaʻai like ʻole, me nā hua manu, nā iʻa, nā ʻiʻo, nā huahana waiū, nā lentil, nā chickpeas, nā pīni ʻōmaʻomaʻo, ka soy, a me nā nati. He mea nui nā protein holoholona a me nā mea kanu.
• He ʻokoʻa ka nui o ka protein e pono ai kēlā me kēia kanaka. Aia ia i nā mea e like me ka makahiki, ka pae hana, a me ke kūlana olakino.
• ʻO ka mea nui loa, ʻo ia ka ʻai ʻana i ka meaʻai kaulike. Mai ʻai i ke ʻano meaʻai like, e ʻai i nā ʻano meaʻai like ʻole.
• Inā he mau nīnau a kānalua paha kāu e pili ana i kāu mau pono protein a i ʻole kāu meaʻai, mai kānalua e nīnau i ke kauka a meaʻai meaʻai paha.

No laila, ke lana nei koʻu manaʻo ua loaʻa iā ʻoe nā pane i kāu mau nīnau he nui e pili ana i ka protein i kēia lā. I mea e noho olakino ai a hauʻoli hoʻi, he mea nui loa ia e makaʻala i ka mea a mākou e ʻai ai a inu ai. I lā maikaʻi!

ʻO ka protein, ka meaʻai, ke olakino, nā ʻiʻo, ka ulu ʻana, ka palekana, ka meaʻai, nā waikawa amino, Sri Lanka